Jump Start Your Day

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Jump Start Your Day

 

These tips will help you to become more motivated every morning so that you can start your day off right with a cheerful disposition and a positive mental attitude.

 

 

Jump Start

Go for an invigorating walk or jog

Nothing helps to jump-start your day like a morning jog or a brisk walk.

Depending on where you live, you can take an invigorating stroll along the beach or at a nearby park.

To make it even more exciting, get a few friends together and start a morning walk/jog club. The extra company will keep you motivated and will bring more overall excitement to your daily experience.

Morning walk

Have a champion breakfast

Many people wake up in the morning and run off to work without a proper breakfast. Their idea of a breakfast is a cup of coffee and a protein bar. But what you may want to try for a change is a real breakfast.

Wake up a bit earlier and make yourself something delicious and nutritious. Eggs, toast, pancakes (whole wheat or no wheat for the healthy minded), oatmeal, and fruits can give you the morning fuel that you need to have a successful day.  Or make a quick Shakeology. The healthiest meal of the day. My family never goes without for it.

Shakeology FB cover

Pray or meditate

Nothing prepares you mentally for a busy day than some form of prayer or meditation. Prayer helps to keep your mind in a state of gratitude, and meditation helps to relax your mind body completely, which helps to lower your levels of stress and anxiety.

Find someplace quiet where you can be alone with your thoughts. Find yourself a calm sitting position and begin to breathe deeply and relax your muscles. Let your mind focus on nothing except reaching a complete state of calmness, and begin affirming to yourself the great day you’re going to have by having gratitude for it.

Handsome young man meditating on rock by sea

Listen to empowering music

This is a good technique to use if you really need a morning pick-me-up. Although tastes and preferences may vary, try putting on something inspiring or motivational depending on how you feel.

Listen to music that will encourage you to live at your highest ideals and perform your daily best. It should be something uplifting, so consider both the music and its message when you’re deciding what to listen to in the mornings.

Read growth-oriented literature

Wake up and read something that will encourage and empower you throughout the rest of your day. Choose something inspirational that will greatly encourage your deeper values and compel you to live your best.

Another option is to read self-help literature first thing in the morning. By spending those first moments of your day on personal development, your mind will be saturated with the powerful ideas that you need to keep your mind positive and your actions productive throughout the day.

Feel empowered

If you do not do something to jump-start your morning, you may find that your entire day may end up being both uneventful and unproductive. You may even find yourself taking a step back in achieving the goals that you had set for yourself.

This is why starting your day off right is so important. How you start your morning tends to have a big impact on how the rest of your day goes. So if you want to avoid any negative snowball effects, focus on empowering your mind and body every morning in order to have the best day possible.

Men’s Health – 6 Ways To Jump Start

posted in: Health | 0

Men’s Health – 6 Ways To Jump Start Your Health Program.

Best-Body-40plus

 

National Men’s Health says here are six ways to do less of some things or quit others to improve your health.

 

  1. Decrease alcohol use.
    Men are more likely than women to drink heavily. Excessive alcohol use increases your risk of injury and cancer, can interfere with male hormone production and sexual function, and can result in hospitalizations, and death.
  2. Quit using tobacco.
    Smoking harms nearly every organ in the body and causes most lung cancer. It also causes other cancers and heart and respiratory diseases. In 2014, 26% of men used tobacco products every day or some days.
  3. Avoid drowsy driving.
    Up to 6,000 fatal crashes each year may be caused by drowsy drivers. Commercial drivers, shift workers, drivers with untreated sleep disorders or those using sedation medications, and drivers that do not get enough sleep are more likely to drive drowsy. Prevent drowsy driving. Get enough sleep to prevent drowsing driving—7 or 8 hours each night; seek treatment for possible sleep disorders, and refrain from drinking alcohol or taking sedation medications before driving.
  4. Reduce number of sex partners.
    Reducing your number of sex partners can decrease your risk for sexually transmitted diseases. Be sexually active with only one person who has agreed to be sexually active only with you. Get tested because most STDs don’t have symptoms and often go undiagnosed and untreated. Find free, fast, and confidential testing near you.
  5. Avoid prolonged exposure to the sun.
    Skin cancer is the most common cancer in the United States. Most cases of melanoma, the deadliest kind of skin cancer, are caused by exposure to ultraviolet light. In 2011, more than 38,000 men in the United States were diagnosed with melanomas of the skin. To protect you and your family from the sun, seek shade, wear protective clothing and sunglasses, and wear a broad spectrum sunscreen with at least SPF 15.
  6. Reduce stress
    Physical or emotional tension are often signs of stress. They can be reactions to a situation that causes you to feel threatened or anxious. Learn ways to manage stress including finding support, eating healthy, exercising regularly, and avoiding drugs and alcohol.

 

This is just the a start gentleman. Watch for the next article.

 

Your Partner in health,

Debi

https://www.facebook.com/fitatanyagewithdeb/

Health Back on Track

 

Health Back On Track

 

 

After the Big Thanksgiving Meals – Prep you following week

 

Thanksgiving is over. How many of us need to get back on track? I know I have to. Now comes the Holiday shopping that can be stressful. Between driving all over town, long lines in crowded stores, and the never-ending holiday music, it’s enough to make you want to throw up your hands and exclaim, “Bah humbug!”

Let us help. I put together a list of 40 Beachbody eating tips and gift ideas that will help make those in your life feel not only happy, but also healthy! Watch for articles everyday. Sign up to get alerts.

I divided the gifts by price-point so you can simply decide how much you wish to spend on someone and choose from several suggestions that are within that range. All items are available online, so take off that winter jacket, grab a glass of Shakeology®, and knock out your holiday shopping quickly and with the confidence that the gifts you’re giving will enrich the lives of those who receive them!

 

First, lets get you back on a clean eating with this week’s meal prep.

 

 

My Meals for the Week: 

 

 

Thanksgiving prep leftovers

 

Meal 1 (Breakfast): Overnight oats with 2 tsp. cocoa powder, ½ cup unsweetened almond milk, and mixed berries (2 yellow, 1 purple)
Meal 2 (Snack): 2 hard-boiled eggs with baby carrots and ½ banana (not shown) (1 red, 1 green, 1 purple)
Meal 3 (Lunch M/W/F): Sweet potatoes stuffed with black beans, corn, tomatoes, and broccoli, with chicken, and 2 tsp. olive oil (1 red, 1 yellow, 1 green, 2 tsp.)
Meal 3 (Lunch T/Th): Spiralized zucchini noodles with shrimp, quinoa, and 2 tsp. olive oil (1 red, 1 yellow, 1 green, 2 tsp.)
Meal 4 (Post-Workout): Shakeology blended with water and ice, and an apple (1 red, 1 purple)
Meal 5 (Dinner M/W/F): Chicken with a side of broccoli and ¼ avocado (1 red, 1 greens, 1 blue)
Meal 5 (Dinner T/Th): Tilapia with a side of steamed broccoli and cauliflower and ¼ avocado (1 red, 1 green, 1 blue)
Extra Snacks: Bell Peppers, Cucumber Salad

Grocery List: 
1 carton blueberries
1 carton blackberries
1 large carton strawberries
5 apples
3 bananas
unsweetened almond milk
1 dozen eggs
2 avocados
1 bag baby carrots
4 bell peppers
1 cucumber

3 large zucchinis
1 bag tri-color quinoa
3 medium sweet potatoes
1 can black beans
2 bags broccoli florets
1 bag broccoli and cauliflower mix
1 cup frozen corn
1 cup cherry tomatoes
3 green onions
Everything Spicy Flavorgod seasoning
1.5 lbs Turkey Breast
1 packet Tilapia
8 oz. baby shrimp
olive oil
cocoa powder
5 packets Shakeology

 

Breakfasts of chocolate overnight oats with fresh berries. Simply combine oats, almond milk, cocoa powder and berries in a mason jar and refrigerate. Make the recipe your own by adding a touch of cinnamon or nutmeg. Important meal of the day.

chocolate overnight oats with fresh berries

Prepare these tantalizing sweet potatoes stuffed with a medley of vegetables and black beans. Served with turkey breast, they are a filling, high-protein meal. Fans of spice could add seasonings like cumin, oregano, or chili powder to the mix to amp up the flavor even more.

 

Turkey

 

Other meals include zucchini noodles with shrimp and quinoa, super-clean Turkey and broccoli, and lots of healthy snacks. I am following the 21 Day Fix Eating Plan in the 1,500-1,799 calorie bracket, and container counts are included for each meal.

 

Thank you for taking the time to read and comment.

 

Your Partner in Health,

 

Debi

https://www.facebook.com/fitatanyagewithdeb/

Holiday Eating -Now What?

posted in: Beachbody, Health, Myths, Recipes, Shakeology | 0

Holiday Eating – Now What?

 

I will be writing some articles on how to keep your weight in control over the Holidays. Holiday eating is a killer.  Halloween through New Years can be a killer for your new found health. In a study, the researchers found that half of annual weight gain in the U.S. occurs during the holiday period. You have worked hard all year don’t let it go to waste in the last few months of the year.  Recipes, health tips, easy exercise will be included.

Santa thin

 

Avoiding holiday weight gain may sound as feasible as Santa fitting down billions of chimneys on Christmas Eve, but we promise there are logical strategies to stay on track. Many of us experience weight gain during the festive winter months, but packing on a few pounds in December is far from inevitable . Don’t get us wrong—the holiday season is all about celebrating, having fun, and indulging. So pass the eggnog and yule log (in moderation) and let’s tackle how to navigate holiday party food spreads, hectic schedules, and sidelined gym routines—without turning into Mr. Scrooge.

How to prevent holiday weight gain

Now that we’ve established how important it is to avoid weight gain during the holidays, let’s look at some strategies for keeping it off. Remember, there’s no one-size-fits-all approach to diet and nutrition. The recommendations I’m making here are not for normal weight, healthy individuals. They are for people that are already overweight and/or have a tendency to gain weight easily. In those cases, we might suspect that the homeostatic system that regulates weight is impaired in some way, and a specialized approach is required.

Some of these recommendations may surprise you if you believe that calories don’t matter and weight gain is not possible as long as you’re eating a nutrient-dense, low-carbohydrate diet. I used to think this was true myself, but after further research and more experience working with people, I now know that it is not. If you’re confused about this, please don’t get frustrated. We have all been there.

A food is rewarding when it makes us want to eat more of it. Palatable and reward usually travel together, but there are exceptions. For example, most people think steak tastes good, but it doesn’t tend to encourage eating beyond satiety.

Choosing foods that are lower on the reward value scale during the holidays is one way of spontaneously reducing your calorie intake. But what makes a food rewarding? There are several factors, including:

  • sugar, fat and salt content
  • calorie density
  • certain textures (fat that melts in mouth, crunchy, soft/easy to chew)
  • free glutamate
  • starch
  • certain aromas
  • variety of flavors, textures, foods
  • many other flavors can become rewarding when associated with above nutrients
Looking at that list, it’s not hard to see why holiday meals would promote overeating!
With that in mind, here are some tips for eating more simply during the holidays:
  1. Don’t add additional fat to your food. Skip the gravy and don’t put butter on your mashed potatoes (if you’re making them yourself, use less butter or cream in the first place). I personally add milk that is 1 or 2% and cream cheese that is 1/3 the calories.  It is still yummy but less calories over all.
  2. Reduce the variety of flavors, textures and foods you eat. Choose a main dish and one or two sides and stick with that.

Eat less

This one is easier said than done, right? The best way to accomplish this for most people is to focus on reducing the energy density of the food they consume. Energy density is defined as the number of calories in a given weight of food. A Paleo diet contains foods that are typically low on the energy density scale: animal protein, fruits, vegetables and tubers. A holiday feast contains foods that are typically high on the energy density scale: stuffing, bread, pie, cream, butter, gravy, etc.
Here are a few tips for reducing energy density:
  1. Add extra vegetables and starchy tubers (without added fat).
  2. Add extra protein to your meal.
  3. Chew your food thoroughly. This increases satiety.
  4. Cook a Paleo holiday meal and minimize energy dense foods typically associated with the holidays.

Move more

Exercise may not be a great strategy for weight loss, but it’s likely that physical inactivity helps prevent an increase in the body fat set point, and studies have consistently shown that exercise prevents weight gain and maintains leptin sensitivity in animals.
In the U.S., at least, holidays tend to be associated with a lot of TV watching, especially among sports fans. That means additional time sitting on your butt, which isn’t a particularly good way to burn calories.

So make sure to get plenty of exercise during the holidays. Take long walks after meals, add some extra workouts, stand whenever possible instead of sitting, and reduce your TV time.

 

I hope this will give you are start. Watch for more articles, tips recipes etc on this website or my Facebook page. https://www.facebook.com/fitatanyagewithdeb/

 

Please feel free to add in the comments and other tips you have come across that help you.

Your Partner in health,

 

Debi

 

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